Diabetologist, Dr Shalini Jaggi pins down the most important tip for diabetics. Getting yourself tested is vital in controlling diabetes, she explains, “Test your glucose levels regularly - You can live a healthy, active life with diabetes but keep a time track of your blood sugar level. Monitoring blood sugar levels in a staggered manner i.e. pre- and post-meals and not only at breakfast but also sometimes at lunch and other times at dinner can help you understand your body's needs at different times of the day. Depending on your levels, you may need to adjust your physical activity, meals, or medications.”

Diabetes: Lifestyle Tip for Diabetics #2

Who can resist dinning out especially with a wide range of restaurants opening up at our doorstep? To help you control diabetes, diabetologist, Dr. Shalini have a few suggestions, “Eat right, especially at restaurants - Foods high in sugar and refined carbohydrates can make your blood glucose levels spike too high, while fiber-rich items can stabilize your levels so if you order a meal that includes a good balance of proteins, fats, carbohydrates and fibers, you're doing OK. Split your meals- eat in moderation. 5 small meals throughout the day are much better than 3 huge meals.”

Diabetes: Lifestyle Tip for Diabetics #3

Educating those around you regarding signs of diabetes and what has to be done is also important. “Ensure friends and work colleagues know the danger signs - Always let your friends, college mates and work colleagues know that you are a diabetic and what signs to look out for in case you have an episode of hypoglycaemia. They should know what to do and who to call for medical help in case you pass out,” which can help save your life, says the diabetologist.

Diabetes: Lifestyle Tip for Diabetics #4

Inform others of your whereabouts in case of an attack, says Dr. Shalini, “Always tell someone your plans for the day-If you are a diabetic, make sure your family members have an idea of your plans for the day. That way it will be easier to track you if you suffer a hypoglycemic attack and are wandering around in a daze or if you go missing!”

Dr. Saritha encourages that diabetics should have fruits, “Fruits are not a taboo for diabetics. Fruits provide fibre that helps in controlling your blood sugar levels.”

That said there are few parameters that diabetics should know. Fructose is a form of sugar present in fruits that has a negative impact on diabetics and overweight individuals. But you can still enjoy the seasonal mango and grapes provided you consume them in moderation. Doctors encourage diabetics to consume particular fruits that are not only beneficial to the body but also control insulin.

The nutritionist gets straightforward regarding a diabetic’s diet, “There is no special diabetic diet. Understanding portion size and learning to count carbohydrates will help you include many of your favourite foods in the diet.”

Even the nutritionist reinforces eating small portions in a day than three large meals, “Instead of eating three large meals, eat frequent, healthy smaller meals. This will help control your blood sugar.”

Diabetes: Lifestyle Tip for Diabetics #8

Diabetics have often been told to stay off carbohydrates, but nutritionist, Dr. Saritha says otherwise, “Never go on a carbohydrate free diet. Carbohydrates are important sources of energy and will prevent hypoglycaemia. Include whole cereals and grains as they are excellent sources of carbohydrates.” But with every ingredient, moderation is the key.

Diabetes: Lifestyle Tip for Diabetics #9

“Include MUFA and PUFA in the diet.” This simply means MUFA – monounsaturated fats and polyunsaturated fats which helps in reducing bad cholesterol. She further says, “Omega 3 fatty acids are good for the heart as they provide good cholesterol. Avoid trans fats and saturated fats as they are not heart friendly.”

She adds, “Your dietician can help you choose the right foods and in identifying portion sizes according to your condition.”

Diabetes: Lifestyle Tip for Diabetics #11

Those who have weight issues are generally prone to Type 2 diabetes hence it is important to lose weight and more important for diabetics to lose unnecessary weight. This is further enforced by the nutritionist, “Watch your weight. Maintaining a healthy weight helps in controlling diabetes.”

Diabetes: Lifestyle Tip for Diabetics #12

Along with diet, nutritionist also suggests that fitness is important and they are two sides of the same coin. “Exercise regularly as it helps in reducing weight and also in controlling diabetes.”

You may have skipped the previous slide on fitness or may want to turn a blind eye to it, but you can’t escape it. The diabetologist too talks about the vitality of exercise in controlling diabetes, “Exercise regularly - People with diabetes should exercise regularly for better blood sugar control and to reduce the risk of cardiovascular diseases as muscles which are working use more glucose than those that are resting. Keep exercise as part of your daily routine even if it is just a brisk walk or a jog around the block.”

Dr. Shalini is frank about alcohol consumption, “People with diabetes can consume alcohol in moderation if they are aware of how it might affect their blood sugars. As one of the important lifestyle factors, alcohol consumption has shown a U-shaped association with the risk of diabetes, with the least risk being observed in people consuming moderate amounts of alcohol compared to non-drinkers as well as heavy drinkers. However, different findings have been seen in different studies which may not essentially conform to this fact.”

How does alcohol spike blood sugar level? “What we need to understand is that alcohol also contains carbohydrates, which raise your blood sugar levels. So you may observe a slight peaking in your blood glucose levels initially depending on the amount of alcohol consumed.”

Dr. Shalini explains the risks of poor oral care in diabetics. She says, “Poorly controlled diabetic patients are at risk for numerous oral complications such as periodontal disease, salivary gland dysfunction, infection, neuropathy, and poor healing. Although none of these complications are unique to diabetes but their presence may serve as a sign of possible presence of diabetes.”

High glucose level can be a spoiler to your dental care: “The oral cavity of a diabetic patient is at a high risk of various disorders arising mainly because increased glucose helps various bacteria to thrive in the mouth and multiply, causing impairment of white blood cells that are the body’s main defense against various bacterial infections inside the mouth. People with diabetes who smoke are at even a higher risk for the development of thrush and periodontal disease. Smoking impairs the blood flow to the gums, which may affect wound healing in this tissue area,” says the diabetic consultant.

“Diabetes causes nerve damage and reduced circulation that can be hazardous for your feet. If you have sensory loss in your feet even if your feet develop callus or painful corn, any cut or injury, you will not even realise until it turns into ulcer, gangrene. With poor blood supply and continuing load bearing activities, it’s practically impossible to heal the wound under the foot. Hence, the diabetic population needs to keep their feet in a safe and secure environment at all times,” says Chaitanya Shah, mobility consultant and Founder of Orthofit.

Diabetes: Lifestyle Tip for Diabetics #18

Steps to Healthy Feet

Wash your feet in lukewarm water every day.

Look at your feet every day to check for cuts, sores, blisters, redness, calluses or other problems. If you cannot, ask someone in the family to examine your feet every day.

Moisturize your feet after you wash and dry them- at least twice daily.

Dr. Vandana Chaddha, Consultant at the Centre for Fetal and Genetic Medicine with Moolchand Women’s Hospital in New Delhi explains what Gestational Diabetes is. “Gestational diabetes (GD) is a medical condition in which a woman with no prior medical history of diabetes is diagnosed with high level of blood glucose during the stage of pregnancy. Gestational diabetes causes implication for both mother and her baby. GD develops during pregnancy and may continue even after the baby’s birth.”

Dr. Vandana draws a chart for expectant mothers. Timing is important, she says “During 24 to 28 weeks of pregnancy a glucose challenge test is done to assess the risk or help diagnose diabetes. If test comes positive, then your gynaecologist advises to control it with diet and exercise or require meds.”

But family history too can play a role, she talks about early testing for these mothers, “However, patients with a family history of diabetes, are obese, had polycystic ovaries or are a late-age mom, then patient is advised to do this test as early as 20 weeks.”

How Can One Prevent Gestational Diabetes?

“Gestational diabetes is caused due to improper lifestyle-related problem, with one in every four women developing it, especially if they are overweight (BMI above 23), diabetes can be controlled by adopting healthier lifestyle,” says the doc. She shares some important tips that can help you bounce back to health.

Dr. Vandana Chaddha, Consultant at the Centre for Fetal and Genetic Medicine with Moolchand Women’s Hospital in New Delhi explains what Gestational Diabetes is. “Gestational diabetes (GD) is a medical condition in which a woman with no prior medical history of diabetes is diagnosed with high level of blood glucose during the stage of pregnancy. Gestational diabetes causes implication for both mother and her baby. GD develops during pregnancy and may continue even after the baby’s birth.”